My week

[Johnnylewis]

Another week over. Hard to believe its a week since I finished my 5k a day for Feb. Took a good few days off running. Got back into the gym work and that dreaded leg day. I love it really but boy it let me know I haven't done it in a while. New training now for my 10ks and my attempt to hit HM. Heres my week

Monday

Barbell flat bench press 4x10 (40 40 40 40

Dumbell flat bench press 4 X 8 (27 27 27 27)

Dumbell flys 3 X 10(15 15 15) ss

Diamond press 3X 10 (15 15 15) ss

Chest pull overs 4 X 10 (15 15 15 15)

Tuesday

Rest

Wednesday

Walk 4.6k 46mins

DB Seated shoulder press 4x8 (20 20 20 20)

Over head shoulder press 4x10 (30 30 30 30)

Front raises 3x10 (7 7 7 7) ss

Side raise 3x10 (7 7 7 7) ss

Side delt raise 4x10 (7 7 7 7)ss

Tricep extension 4x10 (16 16 16 16)

Thursday

Footie 3.5k

Friday

Squats 4x8reps (60 70 80)

DB Lunges 4x20(10each leg) (12kg)

G squat 4x15 (20kg)

Leg press 3x15 (50 50 50)

Leg curl 4x12 (25 bar)

Leg curl machine 4x12 (25 bar)

Calf raises 4x20(70 70 70 70)

Saturday

5k run 34mins 1st run in a week

Sunday

Rack pull 4x8 (100 110 120 120)

Lat pull down 4x8 (80 80 80 80)

Single arm row 4x8 (40 40 40 40) ss

Cabke row 4x15 (15 15 15 15)

Seated bicep curl 4x12 (10 12. 5 12.5 15.5)

Run 10k 59.03 pace 5.54k/km

[linda9389]

Bet it'll be nice to mix up the running distances again. Another amazing week in the bag!

[Johnnylewis in reply to linda9389]

You are 100% right. As much as I enjoyed doing the 5k a day I did miss the variation. It was all about getting the runs done. Now it's about enjoying and if I dare say it pushing the boat out. Lol

Ps thankyou